10 Uplifting Tips for Living in the Moment and Being Present

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How often do you do something and then forget a few minutes later whether or not you’ve done that task?

Life’s busy. And more often than not we’re doing one thing while thinking about the next. 

This is especially true with the holidays approaching. (And if you have kids.)

But that fast-paced mode of living, as you may have already experienced, can’t continue forever. Eventually, it’s too much. And we feel the need to slow down. 

Learning to be present and live in the moment is one way to slow—and even pause—time. (Or, at least feel like you’ve stopped time.) 

And there are loads of benefits to living in the moment, making it totally worth it. It reduces stress, increases happiness, and improves how we cope with negative emotions like fear and anger. Being present can even decrease pain and discomfort.

Here are 10 uplifting tips to help you get closer to experiencing the here and now. (Hint: meditation isn’t the only way to experience the present!)

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1. Get Lost in the Flow

Have you ever done something and been totally wrapped up in it? This is called a flow-state or being “in the zone.” Some examples are an athlete’s intense focus playing a competitive sport, a chef’s attention to detail while cooking an important meal, or a parent’s affectionate laughter while goofing around with their child. 

Your brain may be doing several things at that moment, like planning or strategizing your next move, but it’s all surrounding the task in front of you.

When you’re learning how to live in the moment, remember it doesn’t have to be a stand-still where your body is stopped and your mind is empty. It can happen when you’re so completely consumed by what you’re doing.

2. Find what Ignites Your Passion

It’s easier to experience this “flow” if you find something you love doing. When I paint, write or blog, I’m so engrossed in the task in front of me that I don’t notice normal distractions: the phone ringing, a text buzzing, the dog barking… It can’t break through my focus.

We don’t have to be great or even good at what we love to do. We may be learning it for the first time. 

But doing something that raptly holds our attention makes experiencing that flow state more natural and probable.

3. Invite Your Senses to the Experience

When you find your thoughts running circles in your head, or start feeling frantic with all you need to do, or realize that you missed something important because your mind was elsewhere… pause. 

And invite your senses to help you feel the moment. Try the 5-4-3-2-1 coping technique. 

Notice the environment you’re in and find 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Inevitably, as you become more aware of your surroundings, exercises like this will bring you closer to living in the moment.

4. Make Your Body Move

Finding it hard to connect to your senses sitting at the desk? Or while cleaning the kitchen? Step outside and move. Whether it’s a mindful walk, a run, a bike ride, or chasing the kids, feeling the earth under our feet has healing energy.

Guide your focus to your feet. Let each contact with the earth ground you to this moment. Then notice your breath. Is it fast? Shallow? There’s no need to change it—just notice. And then notice details around you. The flowers. The birds. 

These actions increase your awareness of your body and the space it’s in and limit distractions outside of the present moment. 

5. Limit Your Time in the Past

While reflecting on fond memories can be heartwarming, and studying previous mistakes can help us learn and grow, spending too much time in the past can keep us from living in the moment. 

If you’re upset with yourself or someone else, it may be time to free yourself and forgive. If you’re agonizing over stuff that happened in the past, consider thinking of the past in small doses and with intention. 

Unloading the burden of carrying the past with you all the time frees you up to enjoy the present.

6. Limit Your Time in the Future

Spending too much time in the future can be just as damaging as spending too long in the past. Daydreaming is fun, even inspirational. Making plans for what’s to come is necessary—to an extent.

But if you’re so worried about what’s to come, or you’re already thinking about the next item on your to-do list before you’ve completed the one in front of you, it’s time to jump back to the present.

Think about the future intentionally and once you’ve accomplished your purpose, come back and enjoy the moment. 

7. Practice Mindfulness and/or Meditation

More often than not, when we think about “being present” we envision ourselves sitting peacefully, eyes closed, a gentle smile on our lips, and our mind deep in meditation. While mindfulness or meditation isn’t necessary to achieve this, it’s a peaceful vehicle to get there.

Start by learning to be more mindful, like utilizing your senses and noticing your breath. Then practice mindfulness or meditation. 

I love doing mindfulness exercises before bed. It helps me leave my thoughts from the day behind and enjoy the comfort of my room at the end of a long day.

8. Give Thanks for Your Blessings

When stress or anxiety creeps in and steals the ability to be present from you, name what you’re thankful for. If you can’t think of anything, start with your breath. Not everyone gets to take another one.

Another method is writing. A gratitude journal or a mindfulness journal may get your thoughts rolling. Practicing gratitude doesn’t erase our negative feelings. It helps us cope with them. And it helps us experience the positive emotions more deeply.

Thereby bringing profound attention to and thankfulness for the moment we’re in.

9. Hoard Inspirational Quotes about Living in the Moment

Sometimes we know what to do. But don’t do it. A gentle, motivating reminder can guide us back towards the path. Sometimes we’re unsure how to proceed, and suddenly words of wisdom shine a light on where we need to go. 

Refer back to these quotes about being present when you’ve gotten off track and want to return to the here and now.

“Forever is composed of nows.”

~ Emily Dickinson

“The best way to take care of the future is to take care of the present moment.”

~ Thich Nhat Hanh

​“The past is behind, learn from it. The future is ahead, prepare for it. The present is here, live it.”

~ Thomas S. Monson

“The best days of your life can’t happen without you there. Live with presence. Live intentionally.”

~ Yung Pueblo

“If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace, you are living in the present.”

~ Lao Tzu

“Yesterday is history. Tomorrow is a mystery. Today is a gift. That’s why we call it ‘the present’.”

~ Eleanor Roosevelt

“Remember then: there is only one time that is important—now! It is the most important time because it is the only time when we have any power.”

~ Leo Tolstoy

“Living in the present moment means letting go of the past and not waiting for the future. It means living your life consciously, aware that each moment you breathe is a gift.”

~ Oprah Winfrey

“Unease, anxiety, tension, stress, worry—all forms of fear—are caused by too much future, and not enough presence. Guilt, regret, resentment, grievances, sadness, bitterness, and all forms of non-forgiveness are caused by too much past, and not enough presence.”

~ Eckhart Tolle

“You’ll seldom experience regret for anything that you’ve done. It is what you haven’t done that will torment you. The message, therefore, is clear. Do it! Develop an appreciation for the present moment. Seize every second of your life and savor it. Value your present moments. Using them up in any self-defeating ways means you’ve lost them forever.”

~ Wayne Dyer

The next time you need some inspiration, refer to quotes like these to bring you back to the present.

10. Remember Your Why— It’s not What You may Think

Remember earlier when we mentioned all the benefits of being present? Living in the moment can lower stress, increase happiness, and blah blah blah… That’s all awesome. But for some of us—especially parents—our “why” may be even bigger.

As parents, we know all too well how fast time flies by. They were newborns like, yesterday. And today they’re learning to drive. And when we’re worried about tomorrow, or fretting about what happened yesterday, we miss what’s happening right now. 

Our kids won’t wait for us to be present to take their first steps, say their first word, ride a bike, talk about troubles at school, reveals struggles with relationships… if we’re not present for those, we’ll miss them.

And that’s why I work to be present. Because when I am, a connection happens. We experience their situation together. I feel their emotions. And that shared experience brings us closer together. 

I can’t think of a better reason to be present. Can you?

In Conclusion: Being Present is a Gift

Imagine playing dress-up with your preschooler and not worrying about the load of laundry you still have to do.

Imagine actively listening during conversations and noticing details of your companion’s voice or gestures. Instead of ruminating over a mistake you made at work earlier.

Imagine noticing the soft, cool sand massaging your feet as you walk along the beach under the warm pink hues of a sunset. And breathing easy as you give thanks for this moment of peace. Rather than missing it because you were checking your phone.

When we live in the moment, we get to fully experience peace, companionship, and joy. 

We get to be present for memories we may have otherwise missed. 

And never gotten back. 

So this holiday season, and always, give yourself the gift of presence.

As always, stay mindful, even when your mind’s full,

~Chelsea